FasCat Cyclocross Summer "Base" Plan 2016

This 12-week cyclocross training plan is designed for cyclocross athletes to build a cx specific base beore the season starts. The plan includes SKILLS practices too!-Give YOURSELF 6 - 12 hours per week and this PLAN will give you a HEMI-POWERED AEROBIC Engine (& Power Output) to start the Cyclocross Season. Sweet Spot and TEMPO with a drizzle of anaerobic work.-The calendar will begin with building a large aerobic engine for the athlete to work off of for the remainder of the cyclocross season. The schedule then shifts towards improving handling skills (a crucial component of CX that many overlook) while ramping up the intensity with Anaerobic Zone 6 intervals during the week and harder group and/or longer rides on the weekends.-The plan then transitions into a race simulation phase, where the athlete completes anaerobic work to prepare the athlete for the specific intensity demands of a cyclocross race as well as works on handling skills specific to cyclocross.

Sample Day 1

1:00:00

Zone 2 Ride

No ride specifics today- use this to remind yourself why you love riding your bike! Keep the ride at a conversation pace and pick a fun route

3 x 8 minutes ON (zone 3) 4 minutes OFF-Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"-For More Information Please Read:https://fascatcoaching.com/tips/tempo-training/

Sample Day 4

1:00:00

50TSS

Muscle Tension Intervals: 3 x 9

MTi’s load your legs with forces similar to those you will encounter in the weight room. These intervals are several minute, seated, big-gear, low-cadence efforts.-• These intervals are best done on a stationary trainer with the resistance set to HIGH OR a 2-4% steady grade HILL• Choose a big gear that is hard to push between a cadence of 40-60 rpm’s, 53 x ___• This is more of a muscular workout than an aerobic workout. It is not a wattage-based workout. However, if your effort is too hard you will dilute the strength-building effects and transform the workout into a threshold-type exercise. Keep watts in the Zone 3/Sweet Spot.• Work on pushing with your quads and pulling with your hamstrings—pedal “circles”.• It is imperative for you to let your coach know if this workout aggravates your knees!

Sample Day 6

1:00:00

50TSS

Tempo: 4x12 min or GROUP RIDE

4 x 12 minutes ON (zone 3) 6 minutes OFF-Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"-For More Information Please Read:https://fascatcoaching.com/tips/tempo-training/

Sample Day 7

1:00:00

50TSS

Zone 2: Endurance

Steady "All Day" Pace. Aim for mostly Zone 2
Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP
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For More Information, please Read:
https://www.fascatcoaching.com/tips/training-zones/

FasCat has over 14 years of experience coaching road mountain cyclocross and multisport athletes, mostly between of 30 - 60 years old. "Working men and women" that need balance and flexibility for whatever life throws at them. Before we design any training program we consult with the athlete first - how much time do you have to train - what do you have coming up?